Hey Reader,

This week, we're diving into one of the most overlooked aspects in CrossFit: your warm-up.

If you're like most CrossFit athletes (myself included), you've probably rushed through—or skipped—a warm-up when you're short on time.

But here’s the thing: a tailored warm-up can make or break your performance and even help you avoid injuries.

I’ve seen this firsthand, both as a CrossFit coach and a physical therapist.

I’ve worked with athletes who went from struggling with tight hips and sluggish starts to hitting new PRs, simply by improving how they prepared their bodies before training.

In today’s newsletter, I’ll show you exactly how to tailor your warm-ups for different workout types.

So that you can move better, perform stronger, and stay injury-free.

Let’s get into it.

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This Week's Training

Day 1 - 11/18/2024 A) Ring Muscle-up (or strict C2B) - Every 2:00, perform 1-5 Reps x 15 sets B1) Push Jerk - 3 x 5; rest 1’ and move to B2 B2) Banded Face Pull - 30X1; 3 x 10; rest 1’ and move to B1 C) MAP 4 Mixed Modal Work 5 Sets @ sustained effort 2:00 min AMRAP Rest 2:00’ btw 10 Dumbbell Hang Power Snatches 50/35# (alt arms) 5 Lateral Box Step-Overs 24/20” View Training Week

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Deep Dive

Pre-WOD Warm-Up Routines for Different CrossFit Workout Types

Warm-ups are an essential part of your CrossFit routine, setting the stage for better performance and minimizing your risk of injury.

Whether you’re gearing up for a heavy Olympic lifting session or an intense anaerobic workout, the way you prepare your body can make or break your success.

Without a proper warm-up, you’re more prone to stiffness, poor movement patterns, and fatigue, all of which can hinder your performance and put you at risk of injury.

Every workout type has unique demands, and your warm-up should reflect that.

Strength and Olympic lifting require activating your muscles and central nervous system.

Aerobic workouts need a steady ramp-up in your cardiovascular system.

Anaerobic sessions demand preparation for high-intensity bursts and efficient recovery.

In this blog, you’ll learn tailored warm-up routines for strength/Olympic lifting, aerobic, and anaerobic workouts, along with the science behind why warm-ups are critical for your success.

Warm-Up Routine for Strength / Olympic Lifting

When you’re preparing for strength or Olympic lifting, your warm-up should focus on muscle activation, range of motion (ROM), and central nervous system (CNS) recruitment.

Think WODs like a one rep max lift or general strength pieces like 5x5 back squat.

These steps will ensure you’re ready to move heavy weights with precision and safety.

1. Light Aerobic Activity (3-5 minutes):

Start with 3-5 minutes of easy cardio, such as rowing, biking, or jogging.

This will raise your core temperature and loosen up your muscles, setting the stage for better mobility and reduced stiffness.

2. Dynamic Range of Motion Exercises:

Incorporate movements that mimic your workout positions, like PVC pass-throughs for shoulder mobility, hip openers for squat depth, and deep paused bodyweight squats.

These drills will help you access the full ROM you’ll need during lifts like squats, snatches or cleans.

3. Activation and Corrective Exercises:

Use resistance bands or light dumbbells to activate key muscle groups.

For example, glute bridges wake up your posterior chain, while scapular retractions engage your upper back for stability during overhead lifts.

These exercises also fine-tune the motor control of the involved muscles, making your movements more efficient.

4. Gradual Load Build with Explosive Drills:

Start with lighter weights, increasing gradually to your working load.

Pair these warm-up sets with explosive movements, like box jumps or medicine ball throws.

This primes your central nervous system (CNS), improving your power output through post-activation potentiation (PAP).

PAP is a phenomenon where performing a heavy or explosive movement enhances the performance of subsequent movements by temporarily increasing muscle power and neural activation

By following this sequence, you’re ensuring your body is fully prepared to handle the intensity and precision that strength and Olympic lifting demand.

Warm-Up Routine for Aerobic Workouts

For aerobic workouts, your warm-up should prioritize range of motion, cardiac and respiratory ramp-up, and improved blood flow.

Aerobic WODs are ones like "Murph" or a 5k Run that are longer and relatively lower intensity.

A proper warm-up ensures you’re energized and ready to sustain effort for the long haul.

1. Easy Aerobic Activity (5-7 minutes):

Start with steady-state cardio, such as jogging, cycling, or rowing, for 5-7 minutes.

This gradually increases your core temperature and primes your cardiovascular system for sustained work.

2. Range of Motion Drills:

Target specific muscle groups and joints based on your workout.

For example, if you’re running, include hip flexor stretches and ankle mobility drills.

If rowing is your focus, add spinal mobility and hamstring stretches.

These movements ensure you can move fluidly without restriction.

3. Build in Load for Mixed-Modal Workouts:

If your workout involves mixed modalities, like kettlebell swings or wall balls, practice these movements with light loads and build.

Gradually add intensity to prepare your body for the demands ahead.

4. Abbreviated Workout Bouts:

Perform 1-2 short, moderate-intensity bursts of your workout.

For example, if you’re rowing 500-meter intervals, do a quick 100-meter effort.

This helps elevate your heart rate, reduce cardiac lag or the delay in blood flow after the start of a WOD, and help you determine workout pacing.

By using these strategies, you’re giving your body the perfect start for any aerobic workout, setting yourself up for improved endurance and sustained performance.

Warm-Up Routine for Anaerobic Workouts

Anaerobic workouts are naturally high-intensity, so your warm-up must focus on ROM, CNS recruitment, and priming your lactate removal systems.

Anaerobic workouts are WODs like "Fran" or 500m Row repeats, where you feel the lactic acid burn in your muscles and lungs.

This ensures you’re explosive, efficient, and ready for short bursts of maximal effort.

1. Easy Aerobic Activity (3-5 minutes):

Begin with light cardio to gradually raise your core temperature.

Activities like jogging or assault biking are ideal.

This ensures your muscles are supple and ready for action.

2. Dynamic Range of Motion Drills:

Perform drills that enhance mobility and prepare your body for the workout’s movements.

For example, lunge twists can open up your hips, open book rotations to loosen your shoulders, and side lunges can activate your glutes and adductors.

3. Gradual Load Build:

Incorporate lighter weights for the specific movements in your workout.

For instance, if you’re doing thrusters, start with an empty barbell and add weight incrementally.

4. Intense Abbreviated Bouts:

Complete 2-3 brief intervals of your workout, gradually increasing the intensity.

For example, start with 50% effort, then ramp up to 70% and 90% with the WODs movements.

These efforts prime your CNS and prepare your body to handle lactate buildup efficiently during the workout.

With this approach, you’re equipping yourself to handle the explosive demands of anaerobic workouts while minimizing fatigue and maximizing performance.

The Physiological Benefits of Warm-Ups

Here’s what happens when you warm up properly:

1. Increased Muscle Temperature:

When you warm up, your muscle temperature rises, which enhances muscle elasticity and reduces stiffness.

This makes your movements more fluid and lowers your risk of injury.

You’ll notice improved range of motion and smoother transitions between exercises, especially in complex movements like snatches or thrusters.

2. Improved Blood Flow:

Your warm-up increases blood circulation, delivering oxygen and nutrients to your working muscles while removing waste products like lactic acid.

This keeps your muscles energized and ready to perform without fatigue holding you back.

3. Enhanced Nervous System Activation:

Warming up primes your nervous system, improving coordination and reaction times.

This is especially important when you’re tackling high load movements or high-skill movements like double-unders or muscle-ups.

A well-prepped nervous system ensures you’re firing on all cylinders right from the start.

4. Elevated Oxygen Uptake (VO2):

Gradually increasing your heart rate during your warm-up helps your body use oxygen more efficiently.

This is crucial for aerobic and mixed-modal workouts, where sustaining effort over time is key.

You’re setting yourself up to avoid early burnout and maintain consistent intensity throughout your WOD.

Common Mistakes to Avoid During Warm-Ups

Rushing or Skipping Warm-Ups

Neglecting this step leaves your body poorly prepared and metabolically unready for the demands of your workout.

Using Static Stretches Pre-WOD

Static stretches don’t elevate tissue temperature or blood flow like dynamic stretches and can temporarily reduce strength and power.

Generic Warm-Ups

Failing to tailor your warm-up to the workout’s demands can result in underprepared muscles and an underactivated CNS, especially for steady-state cardio or heavy lifts.

Poor Load Progression

Jumping into heavy loads too quickly can cause fatigue, while skipping gradual increases hinders optimal muscle and CNS activation.

Final Thoughts on Workout-Specific Warm-Ups

Tailoring your warm-up to the type of workout you’re performing is essential for optimizing performance and preventing injuries.

By dedicating time to a proper warm-up, you’ll improve your movement quality, power output, and endurance while minimizing risks.

Make warm-ups a non-negotiable part of your routine, and you’ll notice significant improvements in how your body feels and performs.

Experiment with these routines in your next WOD, and see how they elevate your training to the next level.

If you’d like help optimizing your training and reaching your goals faster, click here to schedule a free consultation to see how I can help you!

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about optimizing your warm-ups for CrossFit (LINK)

This Week's Blog Post

HIIT vs CrossFit: Which One Is Better to Build Fitness? This blog will dive deep into the key differences between HIIT workouts and CrossFit workouts, comparing their impact on cardiovascular fitness, muscular strength, body composition, time efficiency, and safety. Read now

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!

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